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12-Week Fitness & Nutrition Program
© 2005 Labrada Nutrition, Inc.
Reason one: People simply start out with the wrong information. The important thing is that you enjoy the activities and changes so you’ll stick with them in the long run. Inc. losing inches on your tape measurements. This program works for the following reasons: • It stimulates your metabolism while you reduce body fat.Welcome to the Lean Body Challenge Program! This is an easy to follow. The Lean Body Challenge program is designed to be a 12-week program. (Take one of the front.. or reducing body fat percentage by using fat calipers). and by extension. I can and want to help you get into shape! Since I created it in 2001.e. it won’t happen without work. At that point. dropping weight on the scale. and you can achieve your body shaping goals. • Determine how you want to measure your personal success and stick with this system for the duration of the 12 weeks (i. the "get in shape" equation is completed. The key to your success with this program is to make healthy lifestyle changes in small steps to achieve the end result you’ve envisioned. You will definitely see positive results within that timeframe if you stick with your program.) • Set realistic. your selfimage! And in many cases. Remember . Mind you. Once you finish the 12 weeks and account for your success. Reason two: People lose motivation. the program becomes a long-term maintenance program to keep you in shape for years to come. step-by-step plan that will help you get into the best shape of your life. I recommend that you do this by eating 5 small frequent meals throughout the day and that you integrate a combination of cardiovascular and resistance training into your program. It also helps if you take your before pictures in a swimsuit so you can really see your progress when you take your "after" pictures at the end of the 12-week program. you CAN improve your body. Now I’d like to share it with you. I recommend that you do the following: • Take a "before" picture.the goal isn’t to get in shape just once. the Lean Body Challenge has helped literally thousands of people all over the world to get into the best shape of their lives.. you can keep the program going until you reach your goals. YOU CAN get into great shape..but to change your lifestyle. COACH Before you get started. LEAN BODY © 2005 Labrada Nutrition. There are two main reasons that people fail in their plans to get into shape.and now. LABRADA Former Mr. losing dress or clothes sizes.. This will demonstrate where you are at the beginning of your journey to obtain a more lean and healthy body. • You don’t have to go hungry while on this program. but specific goals for the 12 weeks. . here’s your chance to try something that really works. Universe 22 Major Bodybuilding Titles IFBB Hall of Fame Inductee . he’s your LEE Once you have the right program and the right tools to help you stay motivated. you can improve so much that your family and friends won’t believe your transformation. I want you to listen to this carefully… No matter what shape you are in now. Now. one of the back and one to the side. but if you have the right map and you are motivated to follow it through to its finish.. If you’re frustrated with diets and gimmicky exercise programs.
wild rice. As such. sweet potatoes (yams). Success Factor One: The Right Information You need to increase your metabolism before you can become a fat-burning machine. They are a great source of high quality protein. carbs are not your enemy. beans. converting to fat much more easily. corn. brown rice. barley. GET LEAN KIT from www. This is one of the biggest mistakes that you can make. sugar can be detrimental to your success. consuming sufficient protein every day is extremely important. peas. but there is a distinct difference between "good" complex carbs and "bad" simple carbs. pie. It’s that easy. Next. carbs have gotten a bad reputation recently.One thing to keep in mind before you begin: I recommend that you eat about 5-6 small meals each day. They are necessary. baked potatoes. lentils. they should only be eaten sparingly. Can that be? Absolutely. But. lunch. and other sugar-laden foods. lean ground turkey breast. so that you don’t set yourself up to get hungry. Include complex carbohydrates with every meal.your ‘Lean Body Challenge Proteins’: Scrambled egg whites or egg substitutes. lima beans. It’s very important that you keep your body fed on this program. Muscle is very metabolically active tissue. For example. cream of wheat. Q: What should my carbohydrate intake be? A: Eat a portion the size of your fist. This chart highlights the difference: Good Carbs (Complex) Bad Carbs Pasta French Fries Refined Cereal Flour Tortillas (Simple) Yams Brown Rice Corn Baked Potato Oatmeal Lentils 100% Whole-Grain Breads & Cereals Chips & Crackers White Bread Sugar/Candy Pasteries/Baked Goods . we address your carbohydrate needs. turkey breast. Inc. which means that it burns a lot of calories even while you are at rest. but I would like to point out that carbs are good for you. Now. Picture your hand without your fingers and thumb. One easy way to roughly measure out your protein serving size is to select a portion that is the size of the palm of your hand.com today Q: How much protein do I need at each meal? A: A portion the size of the palm of your hand. Here are examples of carbohydrate sources . Arm Yourself Order the with more great information written by Lee Labrada and Nutritionist Keith Klein Start with a protein source at every single meal. Here are examples of protein sources . Most of your energy calories will come from "carbs. and dinner.labrada. Simple carbs raise blood sugar levels quickly.your ‘Lean Body Challenge Carbs’: Oatmeal (avoid instant or sweetened oatmeals). This will consist of three main meals: a breakfast. Protein supports and builds muscle. you will be able to lose up to 2 – 3 pounds of fat per week while building lean muscle tissue. chicken breast. and two snacks or "mini" meals. and fat free cottage cheese. ice cream. and stimulating muscle is the key. By following this plan diligently for several weeks. a baked yam the size of your closed fist would be adequate for a meal. 100% whole grain breads and cereals. a typical chicken breast or piece of fish that is the size of your palm. Foods that should be avoided are processed foods such as cake. Carbohydrate calories should not come from refined foods that are high in sugars. LEAN BODY CHALLENGE © 2005 Labrada Nutrition. therefore. grits and corn tortillas." Contrary to popular belief. A good rule is to have a serving of carbs that is approximately the size of your fist with each meal. fish. You can also easily substitute Lean Body® Meal Replacement shakes or protein bars for your "mini" meals. For example.
Make sure to eat three of these "main" meals per day.your ‘Lean Body Challenge Vegetables’: Lettuce. Each "mini" meal should consist of the following: • A small protein shake. shallots. try scrambled Egg Beaters® or egg white veggie omelets with whole wheat toasted bread and low sugar jam. sprouts. I said you should eat about 5-6 meals each day consisting of a breakfast. Vegetables and salad are "free" . broccoli. The word breakfast means just that: "to break fast. Each "main" meal should consist of the following: • Protein the size of your palm • Complex carbohydrate the size of your fist • A serving of vegetables the size of your fist Balanced Meals SUCCESS are the key to LEAN BODY CHALLENGE © 2005 Labrada Nutrition. or a cup of low-fat cottage cheese • A fist-sized serving of fruit The Rule of Thirds Think "PEACE. For your two "mini" meals. Breakfast fuels your body so that you experience more energy throughout the day. which is to say 8 hours of sleep. pears and melons are good ideas for your “mini-meals." After a lengthy rest. plus a snack midmorning and mid-afternoon. If you drew it out on a piece of paper. tomatoes. asparagus. protein bar. okra. onethird of the plate with a Lean Body Challenge Carbohydrate and one-third with a vegetable. artichoke. But you shouldn’t use any butter or condiments that are high in fat. cucumber. carrots. Your body must be nourished throughout the day to keep your muscle tissue fed and to keep your metabolism burning calories efficiently. zucchini. brussel sprouts. eat a portion the size of your fist. your body wants to refuel itself for the activities of the coming day. egg plant. Here are a few to choose from . bamboo shoots. Q: What should my vegetable intake be? A: Again. strawberries. green beans. it would look like a peace sign.” but try to avoid more sugary fruits like bananas and citrus fruits. breakfast can be as simple as a small bowl of instant oatmeal or whole grain cereal (add grits and a cup of fruit on top and a Lean Body” Ready-toDrink shake for extra protein).The last component to your balanced meal is your vegetables. spinach. that’s just three meals. cauliflower. onions. and a piece of fruit (remember. Now to bring it all together: You should combine your Lean Body Challenge protein and carbs in roughly the same proportions at each "main" meal. radishes. If you have a little more time. but it’s not as difficult as it sounds." cover one-third of your plate with a Lean Body Challenge protein. Inc. squash." What do I mean by that? Another "visual" that may help you is this: divide your (main) meal plate into "thirds.meaning you can have as much of them as you want. lunch and dinner. celery. leeks. A word about fruit: fiberous fruits like apples. A word about breakfast… If time is a problem with preparation. peppers. plus two snacks or "mini" meals). exceeding your "fist" size portion if you wish. . you should include a protein shake or bar. water chestnuts and mushrooms. cabbage. Look at it this way. I can hear you groaning and moaning now.
salad dressings (use fat-free Italian dressing or lemon juice instead). low-fat cottage cheese and fresh and frozen vegetables. Always pack a cooler with food and carry it with you to work.) to last you throughout the week. Inc. apples. such as: canned tuna. especially pork. butter (use a butter substitute). Read the labels! Here is an easy formula to figure the percentage of fat in a labeled food: For every 100 calories. . margarine. Just make yourself a short grocery list and pick up these items at your first available convenience. broiled chicken breasts. or 20% fat by calories. chocolate. Your daily checklist can be a useful tool in planning the weekly grocery list for obvious reasons. vegetables and complex carbohydrates (rice. mayonnaise (try fat free mayo). If you’re going to have pork. cook enough chicken breasts. because deli meats are extremely high in sodium. desserts. 3. lay out the necessary food items. and you get hungry. Avoid foods that are higher than 20% fat by calories. I store my lunch in a six-pack sized Igloo cooler. This is essential if you’re going to succeed. so you can easily pack them in a cooler the following day.. Everyone has a lunch break and a coffee break.When you wake up. Pack a cooler. Eating breakfast also helps to stimulate and maintain your metabolism. For example: two ounces of pork lunchmeat is equal to 570 milligrams of sodium. foods should contain 20 calories of fat or less. opt for the pork tenderloin instead. Studies show that people who eat breakfast have a higher level of energy in the mid-to-late afternoon and avoid the "energy crash" or feeling of sluggishness that is common for those who skip breakfast. How to Read Nutrition Labels: LEAN BODY CHALLENGE © 2005 Labrada Nutrition. baked or fat free instead). baked yams that I’ve cooked the night before. yams. Once a week. This makes it very easy for you to select your daily meals from the refrigerator and throw them into your cooler. and keep junk foods to occasional use. especially when I don’t have a lot of time. A word about sodium: Avoid luncheon and deli meats and red meat. Keep an eye on the LABELS Minimize and avoid the following whenever possible: cheese (use low fat or non fat cheese).. peanut butter. If you’re just starting out and don’t have some of the food items that I recommend. Once you have carefully thought out the following day’s food plan. Watch Out for Saturated Fats. Bag the individual portions in small baggies and refrigerate or freeze them. etc. your heart rate accelerates. ice cream (try nonfat ice cream. egg yolks. You can also take the listed fat calories per serving and divide by the total calories per serving. sour cream (use fat free). the metabolism gets stimulated. potato chips (try low fat. frozen yogurt or sorbet instead). I find that having a cooler with me keeps me on schedule and makes it very convenient for me to eat quickly and efficiently. Watch for hidden fats in packaged foods. Plan ahead. Cook and store. It only takes 10-15 minutes to eat. Here are some "Lean Body Challenge success tips" for you: 1. fries (try the fat-free baked fries). Take a few minutes the night before to determine what foods you will consume throughout the next day. A well-balanced program that consists of protein and complex carbohydrates with minimal fat is the key. With proper planning. I always bring plenty of snacks to work – things that are easily transportable. 2. this should punch a hole in your excuse of "I don’t have time to eat!" Another simple solution is to cook enough dinner to have leftovers. potatoes. oatmeal. The recommended daily value of sodium is less than 2400 milligrams. so you can conveniently eat them during the day. don’t panic.
For example. however. Avoid sugary soft drinks and too much fruit juice. 1 piece of fruit. chicken. OR Lean Body Breakfast Meal Replacement shake. There are a number of good wholesome vitamin brands on the market. fist-sized (or more) veggies and salad with fat free dressing LATE SNACK (optional) It is realistic that you will want to snack. Water can also help suppress your appetite. fist-sized complex carb. contains no sugar and no calories. the rest of the menu won’t be as tempting. Success means being 7. and Lean Body shakes and protein bars . air-popped pocorn. Choose low fat foods. Believe it or not. ask for low-fat dressing and for it to come on the side. skim milk or coffee. 1 piece of fruit Lean Body® Meal Replacement Bar OR 1 Cup low fat cottage cheese. Also. Water. drinking more water will make you feel full faster. ask to have your meat cooked without any butter or oil. LEAN BODY CHALLENGE © 2005 Labrada Nutrition.try an apple) MID-MORNING 10:00am LUNCH 12:30pm Palm-sized portion of chicken. Try to seek out foods that are naturally low in fat. Drink plenty of water. it should be a fist-sized amount . Take a good multi-vitamin along with extra Vitamin E and Vitamin C. If you have your meal planned out before you arrive.. 6. Here are some snack ideas for when your body is craving something (but be careful not to overdo it moderation is the key): rice cakes. 5. Women should take extra calcium. This minimizes your risk of getting stuck making a bad food choice. Keeping your body hydrated and refreshed is very important. Familiarize yourself with menus from various restaurants. multi grain bread). and try to pick restaurants that serve menu items compatible with the Lean Body Challenge program. fat-free cheese. If you never seem to get filled up when eating your meals. The Meal Plan at a Glance BREAKFAST 7:00am Here’s a sample breakdown of your meals. this can make a big difference in your progress. 1 bowl high fiber/no sugar cereal or oatmeal. When eating out. fist-sized complex carb. and water is the purest source of hydration you have.4. 4-6 egg whites. PREPARED 8. Though there are scores of low-fat versions of many different kinds of packaged foods available today. Choose water and diet drinks instead. fist-sized serving of fruit MID-AFTERNOON 3:00pm DINNER 6:00pm Palm-sized portion of chicken or fish. 2 slices of light toast (100% whole wheat. turkey) on 100% whole wheat bread. low sugar jam Lean Body Meal Replacement shake (either blended or Ready-to-Drink). Inc. fresh fruit (Remember. many are still calorie-dense and full of artificial ingredients. the average regular soda contains 39 grams of sugar! This gets transferred into fat very quickly in the body. plan ahead.. fat-free yogurt. and veggies OR Sandwich (tuna. and when ordering salad. say “no thanks” to the chips or bread while you wait.
But after the workout. How to make every workout count WEIGHT TRAINING: . In order to stimulate your muscles and increase your metabolism. even when your body is at rest. in addition to the resistance training. Don’t forget your cardio. Weight training should be the foundation of your excercise program. 5 sets of dumbess flys. it’s not as hard or as time-consuming as it might seem at first.12 repetitions of a single exercise . © 2005 Labrada Nutrition. See the above list for how to accomplish this. • It builds muscle. Can you stick with a program for 30 short days? 1. your body uses primarily muscle glycogen and carbohydrates as its energy source. It also demonstrates that intense training alternating weight training with cardiovascular exercise . The inclusion of cardiovascular exercise in your program will not only burn fat. Note: We recommend that you consult a physician before beginning any new exercise program. Once you get started. do 5 sets of bench press. Perform at least 2 different exercises or “stations” for each muscle group. sprint for 2 minutes. do 10 reps per set). it switches over to burning stored fat. shoulders and triceps Day 3 – Cardio (and rest) Day 4 – Legs and abs Then repeat. spinning.When working out with weights. and even during your workout. you will do 4-day routine that repeats itself. Time to hit the WEIGHTS During an intense workout. CARDIO: . I recommend that you integrate at least 30 minutes of cardio 3–4 times a week (jogging. perform 5 sets of each exercise (a set is 8 . Perform the exercises listed on the chart found on the next page. The important thing to accomplish is making sure your muscles are loose and warm before you begin working them. • It shapes and curves the body. RESTING: . repeat. . increasing muscularity and leanness. but it will also result in increased energy levels and improved overall cardiovascular health. which helps you burn more fat and calories. cycling. etc. STRETCHING: . The Workout For the workout portion of the program.Rest between sets only long enough to catch your breath. This allows the body to properly replenish its oxygen deficit.for this program. Some studies have noted a 300% increase in fat burning after intense exercise! This demonstrates how you can change your metabolism with physical exercise. after.The Lean Body Challenge Exercise Program How long does it take to break or change a habit? Typically it takes 30 days to establish a new habit.really works. Inc. you will need to work various muscle groups. After a few weeks. creating a more attractive and "lean" look.Perform 30 .Don’t forget to stretch before. • It increases your body’s strength and endurance.especially for beginners. • It stimulates and drives your metabolism. try increasing endurance by adding periodic 2-minute high-intensity bursts. For example: Jog for 8 minutes. For example: when working your chest. etc.45 minutes of cardio at a moderate pace. Your program will look like this: LEAN BODY CHALLENGE Day 1 – Back and biceps (plus Cardio) Day 2 – Chest. 2. This is helps prevent injury .). aerobics.
.. If you are a relative newcomer to weight training or aren’t 100% sure how to properly perform these exercises. try alternating other exercises (right). Leg Curl Ab Crunch Bench Leg Raise Also Recommended for ABS: • Reverse Crunches • Standing Oblique Curls • Hanging Leg Lifts • Swiss Ball Crunches A Word of Caution. This will help you avoid ineffective workouts. Also Recommended for CHEST: • Incline Bench Press • Incline Flys • Pec-Deck • Cable-Crossovers LEGS BICEPS BACK TRICEPS SHOULDERS CHEST Bench Press Dumbell Flys Also Recommended for SHOULDERS: • Seated Barbell (Military) Press • Bent-over Side Raises Seated Dumbell Press Side Lateral Flys Also Recommended for TRICEPS: • Lying Tricep Extensions • Close Grip Bench Press • Standing Cable Pushdowns • Dip Machine Overhead Tricep Extension Bench Dip Bent-Over Dumbell Row Lat Pull-downs Also Recommended for BACK: • Assisted Pull-ups • Wide Grip Pull-ups • Deadlifts • Shrugs Also Recommended for BICEPS: • Alternating Curls • Concentration Curls • Preacher Curls Hammer Curl Standing Barbell Curl Also Recommended for LEGS: • Leg Extensions • Straight Leg Deadlifts • Seated/Standing Calf Raise • Squats Leg Press © 2005 Labrada Nutrition. Remember not to lift more weight than is comfortable. ABS . The exercises listed here can be safely performed by both men and women. or worse...The Workout Plan at a Glance Here’s a sample breakdown of recommended exercises. Perform 5 sets of 10 reps for each of the 2 exercises pictured. but always lift enough weight to make your muscles have to work hard.. Inc. visit your local gym and have a professional trainer show you the proper technique. After several weeks..injury.
you can look forward to another cheat meal. I just messed up. Here are some of my favorite motivational techniques: 1. People lose motivation. go up 5 to 10 pounds until you find the appropriate weight. but that you also set a specific target date in which you want to have it accomplished." Keep in mind that your program is about progress. This way you won't feel as though you are depriving yourself. . "I want to lose 30 pounds this year" is not specific enough. Progress. Having a partner. so that you don't set yourself back from all the progress you just made. a food journal is equally as helpful for tracking your diet. If it’s too easy. Inc. do 5 sets of 10 reps per set for each exercise we have shown on the previous page. not perfection. Get a workout buddy or partner to help you stay accountable.FREE Downloadable Training & Nutrition Journals Available at www.” Note that I said cheat meal. Try something like. 5. Keep a journal. The last three reps of that set should be difficult.com Exercise Summary • During your resistance (weight) training sets. I am going to lose 15 pounds and fit into a size 6 dress. Set specific goals and target dates. You will get stronger with time. But be careful that you get right back on track. The Buddy System. and keep visualizing your goal. and perform 1 set. Pictures. Keep in mind that in the next week. You can expect to lose 2 – 3 pounds per week safely. 4. but who also have similar body types as you do. Choose images of those who have physiques you aspire to. I mentioned early on in this program that the two main reasons people fail are: Reason one: Reason two: People simply start out with the wrong information. 3. go down 5 to 10 pounds. Just get right back on track and keep going. "Well. It is important that you not only set realistic goals for yourself.leanbodychallenge. so I might as well eat whatever I want and start over next week. • Work in a 30-minute cardio session 3 – 4 times a week. If it’s too heavy. but not impossible. Small rewards. Likewise. so gradually increase the weight you lift as your program progresses. he or she will have the mentality that the entire program is blown. The thought goes something like this." Pull out your training journal and keep marking off the days you work out. • Rest long enough to catch your breath in between sets. you can encourage and push each other to reach the goals you've set. You want to maintain a diet and program that can become lifestyle. Any more than that is not considered healthy. You should feel the muscle getting fatigued. A training journal is a good way to mark off your exercises as you do them. Success Factor Two: Motivation If you will recall. 6. 2. write down what you eat. The idea is that once a week you get to use one meal to eat anything you want. Many times when someone messes up on his or her diet or program. It's important that you track your progress so that you keep going. not perfection. LEAN BODY CHALLENGE © 2005 Labrada Nutrition. Pick out pictures of fit people and put them in places where you will see them constantly. not cheat day. • To determine what your beginning weight should be. start with a weight you think you’ll be comfortable with. You can look back at them later and see what you've accomplished. This will help motivate you on days that you don't feel like working out. Every week you should reward yourself with what I call a “cheat meal. "By June 30.
Measurement can be an incredible motivator because it cannot lie to you. don’t get desperate. Stabilizing blood sugar levels reduces food cravings. and on that day have one meal where you consume a small portion of your favorite foods. if you are truly craving something bad. Measure your progress. and cut your losses. Getting hungry makes it much more difficult to control what foods you eat. that is true measurement! When you notice that your body fat has decreased. • If you blow your diet. • Remember that not feeling deprived is an important aspect of dieting. Just don’t overdo it! Again . but get right back on your program." • Schedule "cheat meals. It’s important to measure your progress as you go along to give yourself true and unbiased feedback. A Word About Measurement Measurement techniques include: • Measuring body fat. but are choosing to postpone its consumption to a specific time of our choosing. Admit to yourself that what you are doing isn’t conducive to achieving your goals. that is true measurement! And when you notice that your physique looks more toned and sculpted based on your progress report (photography). burgers and the like are good for you. Measure Your PROGRESS When Motivation Fails: How to Avoid Pitfalls LEAN BODY CHALLENGE © 2005 Labrada Nutrition. that too is true measurement! And all can be motivating and help keep you on track." If you consistently eat 5-6 meals each day. Reducing food cravings reduces the potential for "diet blowouts. For the most accurate indication of your body composition. Inc. • Maintain stable blood sugar levels by following the Lean Body Challenge Exercise and Nutrition Program. The perception that we can eat whatever we want." I’m not saying that pizza. just because you had one flat. plan them. you are less likely to allow yourself to get hungry. So how do you deal with bumps in the road. Think of a car with a flat tire. and better yet. When you notice that your waistline has reduced by a couple of inches. how do you avoid them in the first place when motivation fails you? Here are some suggestions: • Be true to yourself. is a lot better than thinking we can never have the desired foods that are "off limits. especially here. go ahead and have a little piece of it." Get back on course. don’t throw in the towel or continue to binge. If you know you’ve messed up. do you? Slow down. you may want to consider visiting a physician or nutritionist and having them give you a complete body composition analysis. ice cream.7. Pick one day every week. acknowledge it and get back on track. You don’t want to slash out the other three tires. using body fat calipers • Weighing on a scale • Using a tape measure • Using photography by taking before and after photos • Clothes becoming too big – having to "downsize" All forms of measurement can be beneficial and true indicators of your progress.moderation is the key. think it through and "fix your flat. What I’m saying is that if you feel the need to have these foods occasionally to maintain your sanity and stay in compliance with your program the rest of the time. . At the same time.
"Dietary fat and dietary sugar in relation to ischemic heart disease and diabetes." Dental Survey 1976. et al. 287: 3116-3126 14." J Clin Nutr 1967 70: 236-45 6. "Effect of low-carbohydrate diets high in either fat or protein on thyroid function. glucose. The Complete Book of Food Counts MJF Books. Publications 1994 p. Inc. 169 10. 67 (11): 939-45 18.832." Med Sports Sci 1988." Landset 1964. Colgan. 1992 p. Fairfield. Jenkins AV. For Latest Contest Dates. et al. or the dates or rules and regulations of the Lean Body Challenge (competition). Ullrich IH. et al. EM. Speechly DP." Am J Clin Nutr 1992 Mar. keep making progress. "Sucrose neutrophiolic phagocytosic and resistance to disease. 4(4): 451-9 11. plasma insulin. et al. et al. et al. 2 (4) 9. Yudkin. Speechly DP. 52 (12): 46-8 7. Publications 1994 p. McCartney N. The New Nutrition C.. Netzer. J. MD. this program is all about progress.800. Day by day. J. Prizes & Resources: leanbodychallenge. Lemann. 1984-1987. 23 (11): 1151-9 .com E-mail training/nutrition/program questions to: leanbodychallenge@labrada. et al. "Greater appetite control associated with an increased frequency of eating in lean males. Elelstein SL. NY 1997 p. "Usefulness of weightlifting training on improving strength and maximal power output in coronary artery disease. Don’t wait. 33 (3): 285-97 4. 321 (14): 929-34 2. Ballor DL. Keen. 155 15. 5. Ringsdorf." Brit Med J 1989 1: 655-58 8. H. 55 (3): 664-9 3. et al. week-by-week. J. "Evidence that glucose injestion inhabits net renal tubular reabsorption of calcium and magnesium.start TODAY © 2005 Labrada Nutrition. DrPH. et al. CT. and triglycerides in healthy young adults.com or call us: 1." N Engl J Med 1989 Oct. Take action by starting your Lean Body Challenge today! Good Luck! Yours in health. Bulow. "Lipid mobilization and utilization. W. "Nutritional intake adiposity and diabetes. "Vitamins for chronic disease prevention in adults. "Increased meal frequency associated with decreased cholesterol concentrations." Appetite 1999 Dec. 529 12..I." Am J Cardiol 1991 May 1." Int J Obes Relat Metab Disord 1999 Nov." JAMA 2002. CA. Colgan. not perfection. 27 13. M. The goal is for you to make gradual lifestyle changes that will help you get into better physical shape and health. The New Nutrition C. Am J Clin Nutr 1992. Haas. "Acute appetite reduction associated with an increased frequency of eating in obese males. et al.I. United Nations Conference on Environment and Development (1992 Earth Summit) 16. 27:140-63 5. Rancho Bernardo. et al. KM." J Am Coll Nutr 1985. MD Staying healthy with nutrition Celestial Arts.9948 LEAN BODY CHALLENGE References 1. M. We’ll Be With You Every Step of the Way Don’t hesitate to contact us if you have any questions regarding the training program. CA.A Final Word of Encouragement Remember. one "step" at a time. 56: 968 17. et al. Berkeley. "Nibbling versus gorging: metabolic advantages of increased meal frequency.
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